CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Suitcase KB Deadlifts 5/5 Single Arm KB Front Rack Lunges 5/5 Single Arm KB Bent Over Row 10 Jumping Jacks 5 Kip Swings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (2121) (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 50m KB Farmer Carry (70/53)|(53/35) 15 Deadlifts (165/115)|(115/75) 50m KB Farmer Carry 15 Jumping Pull-ups (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 15 Cal Row (Moderate intensity) into… 3 QUICK SETS of 10 Scap Push-ups 5 Burpee Broad Jumps 5 Empty Barbell Shoulder Presses into… 15 Cal Row (High intensity) Strength Shoulder Press (5-5-5-5) 5-5-5-5 Tempo Strict Press (2121) (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 12/10 Cal Row 10 Push Press (115/75)|(75/55) 10 Burpee Over Bar (Score is Each Round for Time)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 1:00 AMRAP of L. Groiner + R. Groiner + Air Squat 2:00 Bike or Rower 1:00 AMRAP of Slow Barbell Kang Squat Into… 3 MINUTES OF SQUAT PREP…2-3 SETS 10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground) 10 Tempo Air Squats (2121) 10 Push-up to Down-Dog Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (2121) (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 Back Rack Lunges (95/65)|(65/45) 20 Slam Ball (20/10) 200m Run -12:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (6 MIN CAP) :30 Bike 5 DB Deficit Push-Ups (on or off knees) 10 Alt. DB Renegade Rows (no push-up in between rows) :30 Bike 5 DB Burpees 5 DB Hang Power Cleans :30 Bike 5 DB Squat Cleans 5 DB Push Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Manmakers 6/4 Cal. Bike -Rest 2:30- REPEAT! (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10 Hammer Curls 20 Hollow Rocks :30 DBL DB/KB Overhead Carry (No Measure)Read more